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Do you eat food? There are some really basic things you need to consider whenever you eat.

Please drink 4-6 oz of quality tap water one half hour before every meal or snack. Any temperature, preferably lukewarm, with our without lemon. Green or Rooibos (redbush) tea is also nice, whenever you want during the day.

Do not guzzle water while you are eating or to wash your food down. You can certainly sip a little water while eating, but really try to avoid doing this. Rather, drink before or an hour or so after eating. Your digestive juices therefore do not get diluted and work better. If you drink coffee or tea, the same applies as to water. Avoid while eating or lightly sip only. Ditto wine.

Please try to give yourself time, and also sit while you are eating. Chew slowly – never swallow whole pieces of un-chewed food! Digestion begins in the mouth, with saliva and chewing is perhaps the most important part of the process.

Slow down. Eating quickly doesn’t allow your body to get the signal that it is full. Always stop eating when you feel about 80% full. There is NEVER any point of eating until you are uncomfortable.

Never have an argument or debate too vigorously while you are eating. It is better to postpone your meal (or postpone your heated discussion).

Eat regularly, space your meals 4-5 hours apart, with healthy snacks in between. “Snacks” should be considered “refreshing” in that you should be “refreshing” your body with light, nutritious foods and drinks that bridge between meals and keep you from getting too hungry.

Don’t eat immediately upon getting out of bed, wait until your body is awake, perhaps a half an hour or hour. Don’t skip meals or refreshes, and never ever skip breakfast!

Never eat before going to bed, leave AT LEAST 3 HOURS between your last meal and bedtime.

Try not to let hunger creep up, so that you are ravenous – use your head and plan ahead.

Re-think portion sizes – try eating half of what you intend at first. Eat slowly and see how you feel.

Any chance you get to eat on your own should be used as a time for reflection and planning.

If you exercise, the optimum time between eating and exercise is approximately 2 hours. Don’t exercise right after eating, you could do some light walking but power walking may induce cramping. Also, please don’t exercise when you are hungry or very tired.

Even if it is 100 degrees outside, avoid eating really cold foods – it shocks the digestive system. Foods served at room temperature, warm or comfortably hot are always better. They generally taste better also. The same for beverages.

If its very cold or very hot outside, your body will be attracted to certain foods – hot cereals, grains, soups, roasted vegetables and stews when its cold, cool salads and fruits when its hot.